WEBVTT - Ep 198 Sleep Part 1: Sleeping with one eye open 0:00:00.200 --> 0:00:03.840 Hey everyone, it's Stephen Ray Morris. I'm here to tell 0:00:03.880 --> 0:00:07.920 you a little bit about sleep paralysis and lucid dreaming 0:00:08.080 --> 0:00:11.400 and where the two meet in the middle, which is me. 0:00:12.080 --> 0:00:15.840 Sleeping has always been especially lately has been pretty difficult, 0:00:16.360 --> 0:00:18.800 But for most of my life I've had pretty like 0:00:19.040 --> 0:00:21.640 stressful dreams, to the point where I feel like sleep 0:00:21.680 --> 0:00:24.480 isn't very RESTful for me. When I was younger, it 0:00:24.560 --> 0:00:26.240 used to be really easy for me to fall asleep, 0:00:26.239 --> 0:00:29.240 but then the actual dreams and things themselves wouldn't be 0:00:29.360 --> 0:00:34.560 very RESTful. And that I think like a common theme 0:00:34.600 --> 0:00:37.920 in my dreams is that I have to do a 0:00:38.000 --> 0:00:40.239 task in a limited amount of time and there's an 0:00:40.280 --> 0:00:42.680 obstacle getting in the way. And some of my favorite 0:00:42.720 --> 0:00:46.680 examples of this are I am like a manager at 0:00:46.720 --> 0:00:49.840 a brothel Christmas party, and I have to make sure 0:00:49.920 --> 0:00:52.960 everybody gets their gifts, but all the gifts are unlabeled. 0:00:53.640 --> 0:00:56.720 I have to catch a train, but I keep running 0:00:56.720 --> 0:00:58.920 into people I haven't seen in a long time, so hey, 0:00:59.160 --> 0:01:00.560 nice to see I Actually I got to catch that 0:01:00.600 --> 0:01:03.680 train and then I run into somebody else. In college, 0:01:03.720 --> 0:01:07.480 I started getting sleep paralysis. I still do from time 0:01:07.520 --> 0:01:10.360 to time, but it was really bad where you know, 0:01:10.720 --> 0:01:14.080 it's your brain is awake but your body is asleep. 0:01:14.160 --> 0:01:18.440 So there's usually some sort of demon like nausicle dementor 0:01:18.520 --> 0:01:22.200 style thing in the corner of the room, and it 0:01:22.319 --> 0:01:25.520 just causes this intense fear and terror, and so I 0:01:25.600 --> 0:01:28.600 usually wake up like everyone I've ever is whatever spent 0:01:28.680 --> 0:01:31.399 the night with, have always had to deal with me 0:01:31.480 --> 0:01:35.360 waking up and screaming from these forces. In college, I 0:01:35.520 --> 0:01:38.400 met my roommate and my buddy Evan who's from the 0:01:38.440 --> 0:01:42.600 Bay Area, and you know, we all watched Waking Life, 0:01:43.360 --> 0:01:46.360 and in that movie they talk about lucy dreaming, which is, 0:01:46.400 --> 0:01:49.440 you know, the ability to be aware that you're dreaming 0:01:49.480 --> 0:01:50.840 and control your dreaming, etc. 0:01:51.080 --> 0:01:51.280 Etc. 0:01:51.640 --> 0:01:53.520 The two main things that I took away from it are, 0:01:53.720 --> 0:01:57.520 you know, like AI, look at your hands or look 0:01:57.560 --> 0:02:00.320 at clocks, because dreams can't represent either of the things 0:02:00.440 --> 0:02:02.360 very well, so if you see them, that means you 0:02:02.400 --> 0:02:06.320 know you're dreaming. So I started continuing these dreams where 0:02:06.800 --> 0:02:09.040 just this intense fear as this dark figure is looming 0:02:09.040 --> 0:02:13.920 in the corner, and I, after all this lucid dreaming 0:02:14.000 --> 0:02:16.840 training or whatever, I started to like wriggle a little 0:02:16.880 --> 0:02:18.760 bit you know, because I was so scared that I 0:02:18.800 --> 0:02:22.399 was really trying to get away. And then one night, 0:02:23.440 --> 0:02:26.560 as it got right over my bed was looming down 0:02:26.639 --> 0:02:29.880 at me, I just remember this feeling of a you know, 0:02:30.040 --> 0:02:34.959 like full like superhero movie like the strain, and I 0:02:35.000 --> 0:02:39.040 reached my hand out and grabbed this sleep process demon 0:02:39.120 --> 0:02:41.600 by the wrist, and then I woke up and I 0:02:41.600 --> 0:02:44.160 didn't have sleep process again for a few years. I 0:02:44.200 --> 0:02:47.919 still remember this so clearly like it was yesterday, even 0:02:47.919 --> 0:02:50.000 though this was maybe, like I don't know, almost twenty 0:02:50.080 --> 0:02:52.679 years ago. The sleep process still happens every once in 0:02:52.720 --> 0:02:55.720 a while, but I think my lucid dreaming training still 0:02:55.760 --> 0:02:59.680 serves me well occasionally, so I'm prepared basically anytime sleep 0:02:59.760 --> 0:03:01.079 roll Stevens come at me. 0:03:47.360 --> 0:03:53.720 Stephen, Stephen, I mean, first of all, terrifying, but also secondly, 0:03:53.760 --> 0:03:55.040 what a joy to hear your voice. 0:03:55.360 --> 0:03:58.200 Thank you so much for sharing your sleep and sleep 0:03:58.240 --> 0:04:00.600 dreams sleep paralysis story with us. 0:04:00.680 --> 0:04:02.840 It is so scary. I've had sleep proalyssis just a 0:04:02.840 --> 0:04:05.240 few times in my life and I truly thought I 0:04:05.320 --> 0:04:05.720 was dying. 0:04:05.800 --> 0:04:07.600 I know, I don't know that I've ever had it, 0:04:07.640 --> 0:04:09.160 but all of the stories that I hear, are like 0:04:09.360 --> 0:04:10.080 really terrifying. 0:04:10.160 --> 0:04:14.800 Yeah, yeah, so yeah, thank you, thank you. 0:04:15.760 --> 0:04:15.960 Hi. 0:04:16.200 --> 0:04:18.000 I'm Aaron Welsh and I'm Erin Allman. 0:04:18.120 --> 0:04:20.960 Update and this is this podcast will kill you. Welcome 0:04:21.160 --> 0:04:24.240 to the exactly Right Studio, Yes, where we will be 0:04:24.320 --> 0:04:32.560 discussing in two episodes sleep. I'm excited for this very much. 0:04:32.600 --> 0:04:35.039 So what are we going to be talking about. There's 0:04:35.040 --> 0:04:38.799 a lot that we're going to cover and we will 0:04:38.839 --> 0:04:42.320 not cover, so we are going to be typing. This 0:04:42.400 --> 0:04:46.480 first episode, we're focusing on what sleep is essentially, like, 0:04:46.920 --> 0:04:49.800 what does it entail, what is your brain doing a 0:04:49.880 --> 0:04:51.800 little bit about why sleep is important or what we 0:04:51.880 --> 0:04:54.680 think sleep is important for. I'm going to be talking 0:04:54.720 --> 0:04:58.000 about sleep in animals a lot. 0:04:58.120 --> 0:05:00.360 I'm really excited about it. I'm excited about too. 0:05:00.400 --> 0:05:02.840 I did not know where it was going to go right. 0:05:02.960 --> 0:05:05.640 And then next episode we're going to talk about some 0:05:05.720 --> 0:05:10.040 of the consequences of sleep deprivation and also we're going 0:05:10.080 --> 0:05:13.480 to be talking about the history of human sleep. 0:05:13.680 --> 0:05:16.360 I'm really excited about that too. I think the second 0:05:16.400 --> 0:05:18.440 episode is going to be a lot of interesting discussion 0:05:18.480 --> 0:05:20.000 about how we think about sleep today. 0:05:20.400 --> 0:05:23.760 I think so too. It I personally felt a lot 0:05:23.800 --> 0:05:24.880 better about sleep. 0:05:24.960 --> 0:05:26.760 Oh good, Yeah, that's great at the end of it, 0:05:26.760 --> 0:05:29.119 happy to hear it, thank you, thank you hopefully everyone, 0:05:29.960 --> 0:05:33.240 but not this week. No, this week you'll just learn 0:05:33.240 --> 0:05:34.040 a lot about sleep. 0:05:34.600 --> 0:05:39.159 Yeah, I'm excited, and you'll also have a really delicious. 0:05:38.920 --> 0:05:42.320 Beverage go along with it, right, because it's quarantin any time. 0:05:42.240 --> 0:05:45.719 It is in this case, it's plas breta time because alcohol, 0:05:46.000 --> 0:05:47.920 spoiler alert, makes you sleep badly. 0:05:48.080 --> 0:05:50.160 It's not good for your sleep, even though lots of 0:05:50.160 --> 0:05:53.400 people use it as a sleep aid, far an anxiolytic. 0:05:53.960 --> 0:05:56.120 Hmm, it's not good for either of those. 0:05:56.240 --> 0:05:58.720 I mean, alcohol is not good for anything period, not 0:05:58.760 --> 0:06:01.880 good for your body. There's no safe amount anyway. 0:06:01.920 --> 0:06:02.720 Anyways, So. 0:06:05.400 --> 0:06:08.040 Is is basically like a really nice version of a 0:06:08.160 --> 0:06:08.960 Camma meal tea. 0:06:09.120 --> 0:06:11.360 But what is it called erin it's called. 0:06:12.560 --> 0:06:13.320 Pillar talk. 0:06:14.560 --> 0:06:17.840 Yeah, the long pause of be trying to remember. 0:06:17.600 --> 0:06:20.159 Well, because we had a few different options. There was 0:06:20.240 --> 0:06:25.760 also bedtime stortory. Yeah, which would it's a great one. Yeah. Yeah, 0:06:25.800 --> 0:06:30.320 it's a Cama meal tea plus ginger, honey syrup so good, 0:06:30.640 --> 0:06:32.440 and a little bit of lemon in there. 0:06:32.640 --> 0:06:35.599 Yeah. Kind of wish we had that sound. 0:06:35.520 --> 0:06:38.039 Nice sounds good for your throat. Yeah. 0:06:38.080 --> 0:06:40.880 Anyways, but you can make one and drink along with us. 0:06:41.000 --> 0:06:44.000 We'll post the full recipe on our social media channels 0:06:44.040 --> 0:06:47.320 for sure. Maybe on our website. Aaron walk us through 0:06:47.320 --> 0:06:47.960 the website. 0:06:48.160 --> 0:06:52.080 Oh, the website. Sorry for throwing are Yeah. The website 0:06:52.120 --> 0:06:55.240 is a real joy to discover. You can find things 0:06:55.320 --> 0:06:58.680 like transcripts. You can find things like the sources for 0:06:58.680 --> 0:07:01.000 each and every one of our episodes. You can find 0:07:01.000 --> 0:07:05.040 links to our bookshop dot org affiliate page, goodreads list, merch, 0:07:05.560 --> 0:07:08.600 some pretty sweet merch. You can find links to music 0:07:08.600 --> 0:07:12.400 by Bloodmobile, to contact us, form a first hand account form, 0:07:12.520 --> 0:07:15.120 and probably some other things. There's an about us page too. 0:07:15.560 --> 0:07:18.400 Sure it's not like four lines yep, it does. 0:07:18.240 --> 0:07:19.600 Not contain a lot of information. 0:07:20.520 --> 0:07:22.160 Oh so check that out. 0:07:22.320 --> 0:07:25.680 Check it out, make sure you are rated, rate it, 0:07:25.720 --> 0:07:28.040 make sure you are rape, make sure you have subscribed 0:07:28.200 --> 0:07:28.800 and rate it. 0:07:28.920 --> 0:07:31.280 Like to review and review the podcast. 0:07:31.320 --> 0:07:34.119 We would appreciate that we're doing great. We're really killing 0:07:34.120 --> 0:07:37.240 it today. Yeah, and if you are a fan of 0:07:37.280 --> 0:07:40.920 watching things, we're on YouTube on the exactly. 0:07:40.600 --> 0:07:44.200 Right so you can see some sweet pjs that we're wearing. 0:07:44.240 --> 0:07:45.240 We're pretty excited about it. 0:07:45.360 --> 0:07:48.640 I really like, I really like yours. It's very beatle juice. 0:07:48.720 --> 0:07:50.200 Yours too, it is very beatle juice. 0:07:50.280 --> 0:07:50.560 Thank you. 0:07:50.600 --> 0:07:51.120 I love it. 0:07:51.920 --> 0:07:54.080 We took a long time picking these out, everyone, so 0:07:54.160 --> 0:07:56.440 we did. Okay, well with that. 0:07:56.400 --> 0:07:58.920 Aaron, shall we take a break. 0:07:58.960 --> 0:08:04.559 Business complete it, Business complete. Let's move on to learning 0:08:04.600 --> 0:08:05.160 about sleep. 0:08:05.400 --> 0:08:05.760 Love it? 0:08:05.840 --> 0:08:22.200 Okay. 0:08:22.320 --> 0:08:27.720 We all sleep, all of us humans, and Aarin, I 0:08:27.800 --> 0:08:29.680 know that you are going to walk us through some 0:08:29.720 --> 0:08:31.800 of the many different ways that animals sleep, which I'm 0:08:31.840 --> 0:08:33.720 quite excited about, Like what does that. 0:08:33.640 --> 0:08:34.600 Mean in animals? 0:08:34.679 --> 0:08:35.440 What does it mean? 0:08:35.520 --> 0:08:36.920 And there's such a variety there. 0:08:37.000 --> 0:08:38.160 What does it mean to humans? 0:08:38.200 --> 0:08:40.920 Well, let me tell you about it? And that's an 0:08:40.960 --> 0:08:44.679 interesting question. It's because we all sleep. I think that 0:08:44.720 --> 0:08:45.520 we all. 0:08:45.360 --> 0:08:47.520 Know what it means to sleep. 0:08:48.240 --> 0:08:50.600 One could even go so far as to say, much 0:08:50.760 --> 0:08:54.400 like the Supreme Court Justice Potter Stewart said in nineteen 0:08:54.440 --> 0:08:58.400 sixty four when trying to define hardcore pornography, I know 0:08:58.480 --> 0:09:03.240 it when I see it. Yeah, yeah, we all know 0:09:03.280 --> 0:09:04.000 what sleep is. 0:09:04.920 --> 0:09:07.120 But what is sleep? 0:09:07.800 --> 0:09:11.240 If we're trying to put like a label on it? 0:09:11.360 --> 0:09:15.640 What are our brains doing when we sleep? And these 0:09:15.679 --> 0:09:18.000 are the questions that I'm going to try and answer today, 0:09:18.200 --> 0:09:22.080 But the biggest question is one that we cannot really 0:09:22.160 --> 0:09:25.880 answer with what we know, and that is why, exactly 0:09:26.200 --> 0:09:29.320 why do we sleep? We don't really know truly the 0:09:29.520 --> 0:09:31.880 function of sleep, but we do have a lot of 0:09:31.920 --> 0:09:34.920 thoughts and hypotheses which have various levels of support. So 0:09:34.960 --> 0:09:37.079 we'll get into some of that as well, and then 0:09:37.120 --> 0:09:39.240 next week, like we said, we'll talk more about what 0:09:39.320 --> 0:09:42.720 makes good sleep good and what makes bad sleep bad? 0:09:43.360 --> 0:09:45.840 It's so, and then what about like the quantities of 0:09:45.840 --> 0:09:46.400 sleep and. 0:09:46.400 --> 0:09:49.839 Allus we'll get into the architecture of sleep. You get 0:09:49.840 --> 0:09:53.520 a dollar, okay, So what is sleep? If we define it? Sure, 0:09:53.559 --> 0:09:57.880 a simplified definition is like a reduced state of voluntary 0:09:57.920 --> 0:10:02.079 motor activity, so you're not mo you've got a decreased 0:10:02.120 --> 0:10:07.560 response to stimulation. And in general, there's a stereotypic posture 0:10:07.600 --> 0:10:09.840 associated with sleep. I know you'll talk more about that aeron, 0:10:09.880 --> 0:10:13.640 but humans, the thought postures, I know, right, in humans 0:10:13.679 --> 0:10:16.160 we lay down, right, Yeah, that's what we do for sleep. 0:10:16.640 --> 0:10:20.480 And in contrast to other states that might be similar 0:10:20.520 --> 0:10:25.240 to sleep, like say a coma, sleep is easily reversible, okay, 0:10:25.960 --> 0:10:29.040 But in reality, in medicine, we have defined sleep based 0:10:29.080 --> 0:10:32.959 on specific patterns of electrical activity in our brains e g. 0:10:33.160 --> 0:10:33.920 Egs. 0:10:34.200 --> 0:10:37.320 So let's get into it. We talked about egs or 0:10:37.440 --> 0:10:39.679 electro encephalograms in our epilepsy episode. 0:10:39.800 --> 0:10:41.440 Oh gosh, that was a long time ago. 0:10:41.520 --> 0:10:43.160 It was a while back, and at that time I 0:10:43.240 --> 0:10:45.560 was just like, I don't want to get into it, goodbye, 0:10:45.679 --> 0:10:46.640 and we just didn't. 0:10:46.360 --> 0:10:49.080 Talk to it someday today, today's the day. 0:10:49.840 --> 0:10:53.640 So EEG's measure the electrical activity happening in our brains, 0:10:54.280 --> 0:10:57.120 and the readouts of EEG's when you see them on 0:10:57.200 --> 0:11:00.160 paper or on a computer, are these wave patterns, kind 0:11:00.160 --> 0:11:03.640 of like if you've ever edited like a sound file, 0:11:04.080 --> 0:11:06.240 you see these little wave patterns. They look very similar 0:11:06.280 --> 0:11:09.319 to that. And waves, if anyone hasn't taken physics in 0:11:09.360 --> 0:11:12.559 a long time, are measured by two main main measurements, 0:11:12.559 --> 0:11:14.360 and that is amplitude. 0:11:13.720 --> 0:11:15.720 Which is the height of the waves. 0:11:16.280 --> 0:11:20.480 And frequency, which is the number of waves per second 0:11:20.559 --> 0:11:21.040 or per. 0:11:20.960 --> 0:11:21.560 Unit of time. 0:11:21.720 --> 0:11:25.800 Right, Okay, So the higher the frequency, that means the 0:11:25.920 --> 0:11:28.880 faster the waves, the closer together the waves are, and 0:11:28.960 --> 0:11:34.079 we call that a high frequency, and then lower frequency 0:11:34.080 --> 0:11:38.480 are slower waves. Okay, So longer wavelength, longer frequency. Okay, 0:11:38.800 --> 0:11:43.040 Depending on what our brain is doing, our EG makes 0:11:43.080 --> 0:11:46.400 a number of kind of predictable patterns, some of which 0:11:46.480 --> 0:11:48.760 we only see when we're awake and some of which 0:11:48.760 --> 0:11:52.200 we only really see when we're asleep. So when we're awake, 0:11:52.480 --> 0:11:59.320 our EEG pattern shows these fast frequency, low amplitude waves. 0:11:59.440 --> 0:12:03.400 Fast frequency low amplication, high frequency low altitude. 0:12:03.480 --> 0:12:03.640 Yeah. 0:12:03.760 --> 0:12:06.720 Yeah, so they're like close together waves and they're they're 0:12:06.720 --> 0:12:10.920 not they're just little little baby waves. And the most 0:12:11.000 --> 0:12:13.720 common two types of waveforms are called alpha waves and 0:12:13.760 --> 0:12:14.360 beta waves. 0:12:14.400 --> 0:12:15.440 There's a few others too. 0:12:16.520 --> 0:12:20.280 Alpha rhythms are like calm, eyes closed, like meditation type 0:12:20.280 --> 0:12:23.000 of vibes, and then beta waves are what we see 0:12:23.040 --> 0:12:25.280 more with like activity of the brain. 0:12:25.720 --> 0:12:29.480 Sorry, so we're talking about these are sleep, awake, sleep away. 0:12:29.840 --> 0:12:32.400 This is what we're doing right now. We're probably beta waving. 0:12:33.160 --> 0:12:37.640 We're definitely beta waving, not calm at all. 0:12:38.280 --> 0:12:43.360 But during sleep, our EEG patterns change and we can 0:12:43.400 --> 0:12:47.480 measure more than just the brain electricity. Actually, so when 0:12:47.520 --> 0:12:50.520 we're measuring sleep, there's three main sets of measurements that 0:12:50.559 --> 0:12:53.880 we're looking at. The EEG which is your brain electrical activity, 0:12:54.240 --> 0:12:58.840 the e MG or electro milogram, which records activity in 0:12:58.840 --> 0:12:59.920 our skeletal muscles. 0:13:00.040 --> 0:13:02.640 Okay, and then the EOG. 0:13:02.320 --> 0:13:07.240 Or electro oculogram, yes, which is measuring rapid eye movement, yes, 0:13:07.360 --> 0:13:11.199 horizontal eye movement. And if we put all three of 0:13:11.240 --> 0:13:15.400 these together, they result in what's called a polysomnogram or PSG. 0:13:16.200 --> 0:13:17.800 So you can look up a picture of a PSG. 0:13:17.880 --> 0:13:20.600 But it's like a lot of wires, a lot of Yeah, 0:13:20.640 --> 0:13:22.920 and sometimes there's more if you're measuring like your pull 0:13:23.040 --> 0:13:24.520 socks and your heart rate and things like that. 0:13:24.640 --> 0:13:29.040 Okay. I've always wondered this about sleep study things. Yeah, 0:13:29.120 --> 0:13:30.800 I feel like I would sleep terribly. 0:13:30.960 --> 0:13:34.080 I know it's a valid concern. I don't have an 0:13:34.120 --> 0:13:34.600 answer for. 0:13:34.600 --> 0:13:38.520 It, Okay, So like how okay, another question, then, how 0:13:38.520 --> 0:13:42.480 many nights will you sleep with wires, et cetera to 0:13:42.520 --> 0:13:44.960 get like a good model of what your sleep is? 0:13:45.000 --> 0:13:48.840 Like, that's a great question. I don't know a lot 0:13:48.840 --> 0:13:51.160 of a lot of times. 0:13:51.360 --> 0:13:53.880 It might just be one night, just one night, yeah, 0:13:53.920 --> 0:13:56.240 but it totally depends on what the scenario is, what 0:13:56.280 --> 0:13:58.760 the study is, and like what information they get from 0:13:58.760 --> 0:13:59.880 that kind of a thing. 0:14:00.120 --> 0:14:02.480 I find that so interesting because I feel like sleep 0:14:02.559 --> 0:14:03.480 is so variable. 0:14:03.559 --> 0:14:08.040 Oh, it's so variable, Aaron, It can totally be so variable. Yeah, 0:14:08.080 --> 0:14:10.319 So I don't have a great answer to that, Okay, yeah, yeah, 0:14:10.440 --> 0:14:12.240 totally totally depends on the study and what they're doing, 0:14:12.240 --> 0:14:15.880 what they're looking for. But based on these PSG readings, 0:14:15.920 --> 0:14:17.679 what we've done over the years in studying many people 0:14:17.720 --> 0:14:20.680 for longer periods and in the lab et cetera, we 0:14:20.880 --> 0:14:26.600 now can divide sleep into two main phases. There's REM 0:14:26.720 --> 0:14:30.520 sleep just two okay, well, two main divisions. Y, there's 0:14:30.520 --> 0:14:33.560 faces within these, but the two main divisions are REM 0:14:33.640 --> 0:14:37.800 or rapid eye movement sleep and non REM or non rapid. 0:14:37.520 --> 0:14:38.200 Eye movement sleep. 0:14:38.280 --> 0:14:38.760 Yeah. 0:14:38.880 --> 0:14:43.080 Within non REM sleep, there are three different phases sometimes four. 0:14:43.600 --> 0:14:45.960 Sometimes Stage three and four are separated. 0:14:46.080 --> 0:14:48.440 And this is just depending on classification, not like. 0:14:48.520 --> 0:14:52.200 Yeah, the older the older literature kind of says there's 0:14:52.240 --> 0:14:56.800 four stages of non REM and the newer literature is like, realistically, 0:14:56.840 --> 0:14:58.840 deep sleep is all deep sleep. We'll just call it 0:14:58.880 --> 0:15:02.000 phase three. Oh interesting, So anyways, it doesn't really matter. 0:15:02.280 --> 0:15:04.840 But let's walk through what a night of sleep looks 0:15:04.920 --> 0:15:11.200 like together. Because we fall asleep in relatively predictable patterns 0:15:11.280 --> 0:15:14.200 and as we fall asleep, our brain waves kind of 0:15:14.200 --> 0:15:17.840 get slower and slower as we go. So, like I 0:15:17.840 --> 0:15:20.200 said before, as we're awake and relaxed, our brain is 0:15:20.200 --> 0:15:24.480 in this alpha wave pattern, which is low amplitude, relatively 0:15:24.560 --> 0:15:31.080 high frequency waves. Then as we fall into stage one sleep, 0:15:31.120 --> 0:15:33.600 which is one of the stages of non rem we 0:15:33.680 --> 0:15:37.400 call it kind of drowsiness, we'll slip into this pattern 0:15:37.480 --> 0:15:45.000 called theta waves, which is slightly lower frequency, still low amplitude. 0:15:45.520 --> 0:15:47.360 Slightly lower frequency. 0:15:46.920 --> 0:15:51.119 So a little longer wavelengths and a little longer frequency 0:15:51.840 --> 0:15:56.640 than the alpha waves, but still low amplitude. 0:15:56.800 --> 0:15:58.920 Okay, little down there. 0:15:59.480 --> 0:16:02.320 Muscle eyes, you might have these little like twitches or 0:16:02.400 --> 0:16:05.480 muscle jerks as we all know why, I don't know. 0:16:08.600 --> 0:16:11.720 And then stage two is when you start to truly 0:16:11.800 --> 0:16:15.360 fall asleep. This is when conscious awareness is gone. Your 0:16:15.440 --> 0:16:19.800 muscle activity decreases substantially, and your brain waves will continue 0:16:19.840 --> 0:16:21.840 in this theta wave pattern. But then we see them 0:16:21.880 --> 0:16:26.320 punctuated by these really weird little bursts of activity, these 0:16:26.560 --> 0:16:30.440 short little bursts of super high frequency events that are 0:16:30.480 --> 0:16:34.560 called spindles, followed by what's called a K complex, which 0:16:34.600 --> 0:16:39.720 is this very it's a low frequency, high amplitude just 0:16:39.760 --> 0:16:46.080 like one two high amplitude so like wide and tall, weird? 0:16:46.640 --> 0:16:49.240 Just what and that's a k complex okay, And that's 0:16:49.280 --> 0:16:52.240 like stage two. So we see this mostly like slightly 0:16:52.360 --> 0:16:55.360 chiller pattern, then awake and then little bursts of. 0:16:56.920 --> 0:16:59.160 Ye yeah, like a heart almost like a heartbeat kind 0:16:59.200 --> 0:17:00.200 of yeah. 0:17:00.840 --> 0:17:06.560 Sure, we'll say sure, yeah. And then after stage two 0:17:06.720 --> 0:17:09.680 we fall into deep sleep or slow wave sleep. 0:17:09.760 --> 0:17:13.480 Stage three, I'm guessing frequency goes down, yeah, tell me 0:17:13.520 --> 0:17:14.480 about amplitude. 0:17:14.600 --> 0:17:18.639 Amplitude goes up. So we see this high amplitude low 0:17:18.760 --> 0:17:22.840 low frequency slow waves that we call delta waves. 0:17:23.640 --> 0:17:27.480 What is what does it mean to have high amplitude? 0:17:27.560 --> 0:17:27.760 You know? 0:17:28.080 --> 0:17:28.679 Yeah? 0:17:29.040 --> 0:17:33.240 So the waves are created essentially by this like activity 0:17:33.320 --> 0:17:37.119 of our neurotransmitters happening all at once, and so really 0:17:37.160 --> 0:17:40.600 it's that the activity patterns in various parts of our 0:17:40.640 --> 0:17:44.960 brain have slowed down, essentially, is what we're seeing. 0:17:44.680 --> 0:17:47.040 For the frequency, right, And what about the amplitude. 0:17:47.080 --> 0:17:49.920 I don't know the answer, amplitude, Yeah, I really don't. 0:17:50.400 --> 0:17:53.040 This is why I'm like not an EEG expert, and 0:17:53.080 --> 0:17:54.679 maybe someone who is can let us know. 0:17:55.480 --> 0:17:56.000 I don't. 0:17:57.520 --> 0:18:00.879 But that is deep sleep or slow wave sleep so 0:18:00.920 --> 0:18:03.840 we'll stay in that sleep for a period of time, 0:18:04.240 --> 0:18:07.720 don't know how long, depends on you, and then we 0:18:07.880 --> 0:18:10.520 pop up quickly to stage two. We pass through that 0:18:10.520 --> 0:18:14.199 pretty quickly, and then we enter our first rem sleep 0:18:14.440 --> 0:18:14.960 of the night. 0:18:15.240 --> 0:18:19.520 So deep sleep is one. That's stage that's the first 0:18:19.560 --> 0:18:20.479 thing that we encounter. 0:18:20.680 --> 0:18:24.160 No, we go we go stage one, Stage two, Stage three, 0:18:24.240 --> 0:18:25.080 which is deep sleep. 0:18:25.160 --> 0:18:26.320 Oh, okay, we'll stay. 0:18:26.119 --> 0:18:28.880 There for a little while, and then we'll go stage two. 0:18:29.080 --> 0:18:33.480 Rem got it, okay. And in contrast to all these 0:18:33.520 --> 0:18:38.879 other sleep patterns where waves are getting longer and in 0:18:39.080 --> 0:18:42.480 REM sleep, your brain EEG pattern looks like you're awake. 0:18:43.040 --> 0:18:45.520 It is an awake beta wave, so not even like 0:18:45.520 --> 0:18:48.000 a calm alpha wave pattern. It's like a beta wave. 0:18:48.520 --> 0:18:50.960 This is a type of pattern. 0:18:50.920 --> 0:18:54.360 Like we're recording an episode in our sleep. Our sleep. 0:18:55.960 --> 0:18:58.800 And REM sleep is also characterized by like a more 0:18:58.880 --> 0:19:01.760 awake type of physio. Our blood pressure is higher, our 0:19:01.800 --> 0:19:04.760 heart rate is higher, our respiratory rate is higher compared 0:19:04.800 --> 0:19:05.840 to non REM sleep. 0:19:06.119 --> 0:19:07.920 What about our temperature our body temp. 0:19:08.200 --> 0:19:09.960 Oh, that's a good question. I think our body temperature 0:19:09.960 --> 0:19:12.200 goes up as well too. Okay, still probably not quite 0:19:12.240 --> 0:19:14.360 as high as it is because in general our body 0:19:14.359 --> 0:19:16.199 temperature falls with sleep, but it's going to go up 0:19:16.200 --> 0:19:21.280 compared to deep sleep. Okay, however, we have two weird 0:19:21.320 --> 0:19:23.640 things happening in REM sleep that we do not see 0:19:23.640 --> 0:19:27.000 when we're awake, and that is these rapid horizontal eye 0:19:27.040 --> 0:19:32.680 movements Yep, that happen, and our skeletal muscle activity is 0:19:32.760 --> 0:19:33.840 essentially atonic. 0:19:34.040 --> 0:19:35.440 We really do not move. 0:19:35.840 --> 0:19:38.000 We don't so we move even less than we do 0:19:38.119 --> 0:19:39.920 in our falling asleep twitchy. 0:19:39.800 --> 0:19:43.320 Correct, Yeah, you might still have occasional muscle twitches, but 0:19:43.400 --> 0:19:46.400 in general, your skeletal muscles, so like arms and legs, 0:19:46.480 --> 0:19:47.920 are not really moving. 0:19:48.480 --> 0:19:50.960 I know that this is all foundational, so that someday 0:19:51.000 --> 0:19:53.440 we will talk about sleep disorders in more details. Yeah, 0:19:53.480 --> 0:19:55.960 but it is making me want to ask one thousand 0:19:56.000 --> 0:20:01.000 and one question. Yeah about like what happens when sleepwalking anyway? 0:20:01.040 --> 0:20:03.520 We yeah, yeah, sleepwalking is something you'd see more in 0:20:03.600 --> 0:20:06.080 the deep sleep. In the deep sleep, right, because you're 0:20:06.119 --> 0:20:09.240 again in REM sleep, your muscles are not moving, right, 0:20:09.359 --> 0:20:12.480 so in REM sleep we can see things like sleep paralysis. 0:20:12.480 --> 0:20:13.440 We think that that's like. 0:20:13.680 --> 0:20:16.240 You're yeah, because you can't move, you're. 0:20:16.040 --> 0:20:21.399 Having basically rem sleep muscle activity, but with an awake 0:20:21.480 --> 0:20:23.719 brain where you actually do wake up. And that's what 0:20:23.760 --> 0:20:25.639 we think is happening in sleep paralysis. 0:20:26.760 --> 0:20:28.040 And that's all I'm going to talk about when it 0:20:28.080 --> 0:20:28.600 comes to dreams. 0:20:28.680 --> 0:20:29.320 Yeah, FYI. 0:20:30.640 --> 0:20:33.560 So in a night of sleep, we cycle through both 0:20:33.600 --> 0:20:36.920 non REM and REM sleep in a pretty typical pattern. 0:20:37.040 --> 0:20:40.000 We go from stage one to two to three that 0:20:40.080 --> 0:20:42.840 quick pickstop at two and then back up to REM 0:20:43.240 --> 0:20:47.400 and that once we end that REM cycle is considered 0:20:47.480 --> 0:20:51.040 one sleep cycle. And in adults, a sleep cycle lasts 0:20:51.040 --> 0:20:54.200 between like ninety and one hundred or so minutes. Okay, 0:20:54.680 --> 0:20:57.359 so depending on how long you sleep at night, we 0:20:57.440 --> 0:21:00.440 might go through like four or five or more of 0:21:00.480 --> 0:21:01.440 these cycles. 0:21:01.920 --> 0:21:03.919 Okay, I have a question about give it to me 0:21:04.760 --> 0:21:09.159 the REM like deep sleep. So I remember reading that 0:21:09.200 --> 0:21:13.920 deep sleep happens early on in the night. Correct, yes, why, 0:21:14.960 --> 0:21:16.960